Protein is found in a variety of different foods — both plant and animal. Plant proteins offer both health and environmental benefits. (Turns out what’s good for our bodies is also good for the planet!) Whether you follow an entirely plant-based diet, are aiming to reduce your total meat consumption, or would like to simply add more plants to your diet, it’s easy to get all the protein you need from plant sources.

How much protein do you need?

Healthy adults*:

0.37 x weight (in pounds) = daily protein needs (in grams).

For example a 150 pound person needs approximately 55g of protein/day.

*Active people, particularly athletes, as well as people with certain health conditions may need more protein.

Plant Source

Serving Size

Protein (g)

Beans (e.g. kidney, black, pinto)

½ cup cooked

7-10

Pulses (eg. lentil, chickpea, peas)

½ cup cooked

8-9

Nuts

1 oz. kernels

6-8

Peanut butter

2 tablespoons

8

Quinoa

½ cup cooked

4-5

Seeds

1 oz. kernels

6-9

Tofu, firm

4 oz. raw

10

Tempeh

3 oz cooked

15

Dark green vegetables

½ cup cooked

2-4

Whole grains (e.g. farro, wheat berries, bulgur, barley, brown rice)

½ cup cooked;

1 oz. dry

2-4

As you can see, with a little planning, you can easily meet your daily protein needs with plant sources. Even making one to two meals per day entirely plant-based can have a significant impact on your health and the environment. Here is what a day might look like:

Portion sizes are based on the serving size recommendations for the average adult, and may need to be increased or decreased depending on size, activity level, and age. Snack on a handful of nuts, chia seed pudding, or a bean salad for a filling and protein-packed pick-me-up between meals.